wr a \ W IMI MILESTONE CORE FINISHERS Again, thanks for choosing to work with Milestone Strength. In the program you will notice a section called tempo. It is outlined as x ox 0, when you see x 0 x o it implies that you can do the exercise at whatever tempo you like (always controlled though). If you see numbers like 3 13 1 it means this: The first number is the down portion of the movement, the secondis a pause at the bottom, the third is the up portion and the fourth is the top pause. So, 3 13 1 would be- a 3 second descent, a 1 second pause at the bottom, a 3 second ascent anda 11 second pause at the top. If you have any further questions on this or any other aspect of the program please do not hesitate to ask. Any exercises linked with an X are supersetted. Meaning complete one round of the first exercise then one of the second then rest. This constitutes one set. You may also notice the rep scheme AMRAP, this simply means as many reps as possible, In the program you may notice a set and rep scheme that has a blank exercise next to it, this simply means repeat the above exercise with the new set and rep scheme! Enjoy your workouts and train hard!!EXERCISE WIETHGTED ROPE CRUNCH LAYING LEG RAISE X RUSSIAN TWIST CHINESE PLANK HANGING KNEE RAISE MILESTONE CORE FINISHERS DAY 1 REPS SETS TEMPO 10 3 2121 20 EACH 3 XOXO 208 3 XOXO 12 3 XOXO, DAY 2 Rest from direct core work. RESTEXERCISE ‘SHIN HOP DRAGONFLAG SINGLE ARM FRAMERS CARRY SPIDERMAN PUSHUP EXERCISE HUNGING OBL. CRUNCH RUSSIAN TWIST X LAYING LEG RAISE DECL. CRUNCH DECL. OBL CRUNCH HEAVY KB SWING REPS 18/ARM 10/SIDE REPS 5/SIDE 12 EACH 20 12 20 DAY 3 SETS 3 DAY 4 SETS CORE FINISHERS TEMPO 2121 XOXO xoxo xoxo TEMPO xoxo xoxo 2121 XOXO XOXO REST am am REST 1M 4M am am 1M 45S